The Forward Posture, Forward Bend Posture, Hands-and-Feet Posture (Padahastasana)

Executing yoga postures with full awareness, relaxation and visualization, can get the maximum benefit out of yoga itself, so stay concentrate.

Forward Bend Posture

Technique

Close your eyes, breath normally as you stand, allowing all muscles to relax. Stay focused and feel the sensations associated with the contact of your feet with the floor.

Visualize the posture you are going to practice. This is a form of mental tuning.

Inhale, then exhale while you slowly bend forward. Lean forward until you can touch your knees, or feet. Do the movement slowly and in a relaxed manner. The whole process should be slow, fluid, continuous, and mindful. Do not force the stretch. Lie bent over for approximately 10 seconds, or as long as feels comfortable, while holding onto that part of your body as you gently breathe into your back.

Do not bounce up and down. Allow yourself to bend over farther after your breath has helped your back muscles to stretch out. You may feel some trembling in your body. Allow that trembling to happen. Practice with full awareness and concentration, through the whole process.

Concentrate on a focal point of this posture which can be your hamstring muscle, muscles of your back. Stay relaxed into the posture.

Inhale. Go back to an upright position by bending your knees slightly. The head must be the last part of your body to come back into position. Be aware of and feel the changes in your position and in your spine as you slowly straighten to an erect position. stay calm and relax.

Repeat 2 to 5 times.

Forward Bend Posture(kimuttanasana)

Benefits of Forward Bend Posture(kimuttanasana)

Benifits in the cases of constipation, low back pain and sciatica also this yoga is a specific for constipation.

Stimulates organs and glands in the abdominal region, such as the pancreas, liver and kidneys.

Tones the abdominal muscles and stretches the hamstring muscles of the thighs.